RETURN TO PLAY Post-Surgery GOALS

These exercises will guide you from 3 months until 8 months post surgery. It is vital to faithfully adhere to the following program to avoid re-injury to the ACL reconstruction. Having a physical therapist or certified athletic trainer to help guide you through this program is often helpful.

Months 5-6: Return to Drills Phase

Throughout months 5-6 you will continue to work on improving strength and balance and start getting back to your game. You can add the BOSU ball with your strengthening exercises and start sport specific drills and start to be a part of your team.

Core

Core Training

Core Training 5-6 months3-4 times a week

Core progression become more advanced and functional starting to use the Physio-Ball. Remember your basics with core stability and always start your exercises with your "drawing in" technique. You should keep your core firing throughout the exercises.

Remember:

• 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds

• Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")

• Movement specific exercises: complete 3 sets of 12-20 reps or until fatigue.

• Physio ball exercises: complete 3 sets of 12-20 reps or until fatigue

Tips:

Have fun but remember your basics tight abs and core and remember to breath.